When the Midline Is Ignored for Too Long
Over the last year, through personal observation working with clients and speaking with men making gym inquiries, I’ve noticed a consistent and concerning pattern. Many men are unaware that when the abdominal midline is neglected for long enough, separation becomes almost inevitable. There is a price to be paid when it’s ignored for too long.
Many men are arriving with chronic lower back pain, poor posture, core weakness, or a stubborn abdominal bulge they can’t explain. A large number of them have already seen doctors, chiropractors, or physical therapists for these issues and are genuinely shocked when this is the first time anyone has mentioned abdominal separation as a possible underlying cause.
I’ve noticed this most commonly in men over the age of 50, particularly those carrying extra weight around the midsection. Many are still motivated, active, and trying to do the right things, yet their bodies are no longer responding the way they once did. What worked in their 30s or 40s suddenly doesn’t, and no one has explained why.
Not because they haven’t been trying, but because no one ever explained what was actually happening inside their body.
A Simple Sign Most Men Miss
One of the most obvious signs of this condition is something many men have seen but never understood.
When attempting a sit up, crunch, plank, or even getting up from the floor, the stomach can push outward in a cone or dome like shape along the center of the abdomen. This is commonly referred to as coning or doming.
Instead of the abdominal muscles working together to flatten and stabilize the core, internal pressure pushes forward through weakened connective tissue. This isn’t a sign of poor effort or lack of discipline. It’s a sign the core is no longer managing pressure the way it should.
Many men assume this is just belly fat or something to train through. In reality, it’s often a clear visual cue that the abdominal wall isn’t functioning properly.
A Simple, Safe Self Check (Not a Diagnosis)
This is not a medical diagnosis, but a simple way to increase awareness. If anything feels uncomfortable or concerning, stop and seek guidance from a qualified professional.
Step 1: Get into position
Lie on your back with your knees bent and feet flat on the floor. Relax your stomach. Do not brace or suck in. Place one hand lightly across the center of your abdomen, just above or below the belly button.
Step 2: Gently engage
Slowly lift your head and shoulders slightly off the floor, as if starting a sit up. Keep the movement small and controlled.
Step 3: Observe
Look and feel for:
• A ridge, bulge, or cone shaped rise along the center of the stomach
• The abdomen pushing upward instead of flattening
• A sense that pressure is pushing forward rather than being supported
If you notice visible coning or doming, or feel a lack of control through the midline, it may indicate the abdominal wall is not managing pressure effectively.
This does not mean something is wrong with you. It means the core may need to be retrained before progressing intensity.
If you experience pain or sharp discomfort, stop the movement.
What Is Diastasis Recti?
Diastasis recti is a separation of the rectus abdominis muscles, commonly associated with a six pack, along the center of the abdomen. The connective tissue that normally holds these muscles together becomes stretched and weakened.
While it’s often discussed in postpartum women, men can and do develop this condition, especially when abdominal pressure exceeds the body’s ability to control it.
This is not just a cosmetic issue. It’s a structural and functional problem.
Why This Is Becoming More Common in Men
According to data from the Centers for Disease Control and Prevention, obesity rates among adult men in the United States remain high, with roughly four in ten men classified as obese.
Excess abdominal and visceral fat increases internal pressure against the abdominal wall. As men age, connective tissue naturally becomes less resilient. When this is combined with prolonged sitting, poor posture, breath holding during effort, and improper core training, the abdominal wall can gradually lose its ability to support the body.
Common contributing factors include:
• Excess abdominal weight
• Chronic sitting and poor posture
• Breath holding during lifts or exertion
• Repeated sit ups and crunches without proper core control
• Heavy training layered on top of a weak foundation
Many men are unknowingly training around a compromised core instead of rebuilding it.
Why Most Men Never Hear About It
This condition is commonly overlooked because:
• Men are rarely screened for abdominal separation
• Symptoms are often blamed on tight hips or weak glutes
• Treatment focuses on pain relief rather than structural cause
• Obesity is treated as cosmetic instead of biomechanical
It’s common to hear:
“I’ve seen multiple professionals and no one ever mentioned this.”
What Happens If It’s Ignored
Left unaddressed, diastasis recti can contribute to:
• Chronic lower back pain
• Reduced core stability and balance
• Poor breathing mechanics
• Increased hernia risk
• Declining strength and athletic performance
When the core can’t manage pressure, the body compensates elsewhere, often through the spine.
Why More Sit Ups Aren’t the Answer
This is where many men unknowingly make things worse.
Traditional ab exercises like sit ups and crunches increase abdominal pressure. If the core can’t contain that pressure, the separation can worsen instead of improve.
Fixing this issue isn’t about avoiding strength. It’s about earning it back correctly.
What Actually Helps
Effective progress focuses on:
• Breathing and pressure control
• Deep core activation before surface muscles
• Restoring posture and rib to pelvis alignment
• Gradual strength progression without forcing tension
When the foundation is rebuilt properly, strength returns and pain often decreases as a result.
A Bigger Conversation Men Need to Have
Men are taught to push harder, brace harder, and lift heavier. What we’re rarely taught is how the core actually works.
Strength without structure is borrowed time.
If this resonates, know this: you’re not broken. You’re under educated, and that can be fixed.
At FARMERSTRENGTH®, we believe real strength starts at the foundation. When the core functions the way it was designed to, everything built on top of it improves, performance, confidence, and long term health.
Train smart. Train strong. Train for life.
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